Pregnancy brings significant changes, physically, mentally, emotionally, before, during and after your pregnancy. Even people who never gave a second thought to their appearance may find that body image thoughts start to creep up when they become pregnant or when they start receiving unsolicited comments from strangers about their body. 1 in 20 women are at risk for an eating disorder during pregnancy. While this is fewer women than are at risk outside of pregnancy, expected body changes, weight gain, and ‘bounce back’ culture add new challenges for this time.
The Wellful provides nutrition and body image support for those who are thinking about becoming pregnant, pregnant or postpartum. Whether you’re focused on addressing body image concerns during pregnancy, maintaining eating disorder recovery or want insight on nutrition, we’re here to help.
The Tools You Need in Pregnancy and Postpartum
When you’re on a journey of recovery from disordered eating, body image concerns during pregnancy and postpartum can be particularly challenging. In addition to treating yourself with compassion, there are several other tools you can put into your toolbox to feel more supported.
Build a Strong Support System
Pregnancy and the postpartum period can be emotionally challenging, so having a network of understanding and empathetic individuals can make a significant difference. Your support system may include friends, family members, and professionals who are experienced in perinatal mental health and eating disorder recovery.
Surround yourself with people who are aware of your journey and can provide emotional support. Consider joining new parent or new mom support groups or therapy sessions tailored to the postpartum experience. These spaces provide a sense of community and understanding that can be incredibly comforting.
Set up Your Support Team
Some clients will reach out when they are thinking about family planning for the future while others might reach out during pregnancy, or during postpartum. If you’re having a tough time with your relationship with food, changes in your body or worry about future changes, know that you’re not alone. Individual sessions offer space for vulnerable and transformative work with your registered dietitian and/or therapist which can be instrumental in your recovery journey, both during pregnancy and afterwards.
Together, we’ll build a sustainable plan that makes you feel supported, nourished, and ready to care for yourself and your family in this new chapter.
Postpartum Challenges and “Bounce Back” Culture
While pregnancy and the birth of your baby bring joy and excitement, the postpartum period can also be filled with physical and emotional challenges and you deserve support and community.
Speak to your healthcare team about your concerns during your prenatal visits. They can provide information about common postpartum experiences, physical changes, and emotional adjustments. Understanding what to expect can help you mentally prepare and feel less alone.
“Bounce back” culture, is a common stressor and harmful pressure on women ‘bounce back’ to their pre-pregnancy size in record time, but this will only add undue stress and could reignite old behaviors of disordered eating. Some people who felt a newfound sense of peace and flexibility around their relationship with their body during pregnancy might feel a sudden return of critical body thoughts postpartum. When you notice these thoughts or urges to engage in past or new behaviors coming up, this is an important sign to add in support for yourself and your recovery.
A study conducted by MDPI found that 75% of women are concerned with pregnancy weight gain in the first month after having a baby and 70% try to lose weight within the first four months of giving birth. These numbers tend to be even higher for those with a history of eating disorders.
Whether driven by societal standards or celebrities, “bounce back” culture can be harmful and may interfere with the progression of your recovery. What’s most important to note is that you are not meant to bounce back; you are meant to move forward. Your postpartum body is the one that will enable you to do so. Learning what that means and how to work with it is where working with a non-diet dietitian and therapist can help.
Be Gentle With Yourself Through Body and Body Image Changes
Pregnancy and childbirth come with significant physical changes, and it’s natural to have mixed feelings about these transformations. It is pretty unrealistic for someone to ‘love’ all of their body all the time – but it is really hard to take care of something you hate. Offering yourself compassion and gentleness where you can, can be an act of body neutrality, self-care and self-compassion. It does not mean you are pretending you are not having hard thoughts coming up about your body. But it can mean acknowledging those hard thoughts and offering yourself care when they come up. “I’m having a lot of hard body feelings today.” “I’m feeling overwhelmed by the changes in my body” and asking yourself “What can help me make myself feel a bit more comfortable today?”
What are some things that help you feel even 1% better (or less bad) right now?
- Getting a manicure/pedicure
- Putting on comfortable clothes
- Going for a walk outside
- Doing your hair/getting a haircut
- Calling or facetiming a loved one
- Reading
- Doing a puzzle
- Taking a nap
- Scheduling a date night
- Ordering in or going out to your favorite restaurant
- Taking a bath
- Journaling
Nutrition During Pregnancy
Working with a registered dietitian offering nutrition therapy can alleviate some of the stress around nourishing yourself throughout pregnancy. We will help you understand the changing needs of your body, and ensure your eating provides essential nutrients while promoting a positive relationship with food.
Physical Activity
Pregnancy changes your body, and it’s essential to prioritize safety and start by consulting with your healthcare provider before beginning any exercise routine during pregnancy. They can guide safe exercises and precautions based on your health and pregnancy status.
Seek Professional Help
During the pregnancy and postpartum journey, it’s essential to acknowledge that you may come across challenges that warrant additional, individualized support. In these cases, it would be a good idea to seek out professional help, whether in the form of a therapist, a registered dietitian, or both.
Pregnancy body image issues and postpartum mood disorders, anxiety, depression, or issues related to eating disorders are common, but that doesn’t mean you have to navigate them alone. Reaching out to a professional in this space may be the best way to care for both yourself and your baby.
Embrace Your Pregnancy Journey with The Wellful
If you’re navigating the complexities of body image in pregnancy, consider working with us at The Wellful. We’re here to guide you through family planning, pregnancy and postpartum to help you foster a healthy relationship with your body and food. Through compassion, understanding, and personalized care, we’ll support your well-being every step of the way.
Get started by scheduling a free 15-minute consultation with our RD, Brenna today.
